CrossFit Birkenhead

Monday 31 October

W.O.D.

‘Angie’

• 100 Pull up
• 100 Push up
• 100 Sit up
• 100 Squat

Complete all reps of each exercise before moving on to the next one.  If required, you may scale the workout by partitioning exercises and/or decreasing total reps.

Compare to: 09/05/2011

Saturday 29 October

Strength:

Back squat 4 x 3 rep

W.O.D.

• 20 Burpee box jump
• 20 Kettlebell swing (24/16)

3 rounds

Friday 28 October

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

‘Grace’

30 Clean and jerk (60/40)

For time.

Compare to: 15/07/2011

Thursday 27 October

Awesome Mark G. 200kg Deadlift!!!

Gymnastics:

• Ring holds
• Handstands

W.O.D.

• 8 Toe to bar
• 10 Overhead squat (40/25)
• 20 Double under

6 rounds

Wednesday 26 October

Andrea visited the Far North over Labour Weekend, got a great handstand photo of the Cape Reinga Lighthouse.

Strength:

Deadlift 4, 3, 2, 1 rep

W.O.D.

• Run 800
• 20 Push up
• 60m Overhead plate lunge (20/15)
• 20 Push up
• Run 800

Tuesday 25 October

Strength:

Overhead Squat 4 x 3 rep

W.O.D.

• 12 Push press (40/25)
• 6 Chest to bar pull up

7 rounds

Monday 24 October

**NO CLASSES TODAY** Workout options below. You may post times to comments.

Choose between:

• Run 5k

or

• 150 Burpees

or

• 10 Push up, 10 squat, 10 rounds

Saturday 22 October

W.O.D.

‘Kelly’

• Run 400m
• 30 Box jump
• 30 Wall ball

5 rounds, for time.

Compare to: 04/09/2010

Friday 21 October

And Yesterday we had Air Thrusters from my sister Jo…. It may look like the finish of a Burpee, but it wasn’t!! Yesterday was her first workout this year.  She’s just been given the all clear to exercise after her last surgery, the stitches still on her arm preventing weight being used, for now…

I’m really proud of Jo, she was diagnosed with breast cancer in January this year and has since been through a few surgeries, chemo and radiotherapy. Her attitude throughout has been amazing!! No complaints, always positive and I think that’s been a big factor in the cancer being cleared. Looking forward to seeing her getting fit and strong again real soon!!

Strength:

Hang snatch 3 x 3 rep

W.O.D.

• 8 Kettlebell swing (32/24)
• 15 Double under

8 minutes, as many rounds as possible.

Finisher:

GHD sit up/Back extension

Thursday 20 October

If you look closely you’ll see that is actually a weighted push up…

Strength:

Push press 3 x 3 rep

W.O.D.

• Run 200
• 6 Dumbbell thruster (15/10)
• 8 Burpee

5 rounds

Wednesday 19 October

Strength:

Weighted push up 4 x 5 rep

W.O.D.

• Pull up
• Squat snatch (45/30)

21, 15, 9 reps

Tuesday 18 October

Strength:

Deadlift 3 x 5 rep

W.O.D.

• 5 Dumbbell power clean (20/15)
• 5 Sit up
• 2 Turkish get up (1 each arm, D/B)

10 minutes, as many rounds as possible

Monday 17 October

W.O.D.

‘The Filthy Fifty’

• Box Jump
• Jumping pullup
• Kettlebell swing (16/12)
• Walking lunges
• Knee to elbow
• Push press (20/15)
• GHD back extension
• Wall ball
• Burpee
• Double under skip

Complete 50 reps of each before moving on to the next.

Compare to: 20/06/2011

Saturday 15 October

Strength:

Clean 4 x 3 rep

W.O.D.

• Run 200
• 8 Pull up
• 4 Handstand push up

12 Minutes, as many rounds as possible

Friday 14 October

Gymnastics:

• Handstands
• Ring holds

W.O.D.

• 15 Kettlebell swing (24/16)
• 10 Ring dip

7 rounds for time.

Compare to: 13/06/2011

Thursday 13 October

Strength:

Front squat 3 x 3 rep

W.O.D.

• 30 Double unders
• 10 Knee to elbow
• 8 Thruster (45/30)

5 rounds

Wednesday 12 October

Had a random visit from some strange people yesterday, mini flash mob in morph suits doing burpees, star jumps and something weird with a dumbbell. School holidays….

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

• 30 Burpee
• 30 Deadlift (80/55)

3 rounds

HAPPY BIRTHDAY NEIL A!!

Tuesday 11 October

Strength:

Shoulder press 4 x 3 rep

W.O.D.

• Power clean (45/30)
• Push press

10 to 1 reps

Monday 10 October

W.O.D.

‘Cindy’

• 5 Pull up
• 10 Push up
• 15 Squat

20 Minutes, as many rounds as possible.

Compare to: 07/06/2011

HAPPY BIRTHDAY JACK, TANYA AND ZANE!! ALSO ANDREA FOR YESTERDAY!!

Saturday 8 October

Emma and Andrea inspiring each other to push harder through the WoD again…

Gymnastics:

• Ring holds
• Handstands

W.O.D.

‘Nancy’

• Run 400
• 15 Overhead Squat (42.5/30)

5 rounds for time.

Compare to: 21/03/2011

Friday 7 October

 Strength:

Deadlift 3 x 3 rep

W.O.D.

• 5 Dumbbell power clean (20/15)
• 5 Chest to bar pull up

8 minutes, as many rounds as possible.

HAPPY BIRTHDAY MIKE M!!

Thursday 6 October

 Strength:

Jerk 3, 2, 1, 1 rep

W.O.D.

• 8 Handstand push up
• 16 Dumbbell lunges (15/10)

7 Rounds